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Best Magnesium Supplements: (Many Roles it Plays)

3 min read

Best Magnesium Supplements: What Is The Best Form Of Magnesium Supplement?

I have always been a big fan of eating some nuts as a snack in the evenings or late at night. Didn’t know we packed them full of Magnesium, which as you can see below a very important Mineral to sustain life. Being so readily available in a lot of foods we eat, we still diagnose the population of the world with low magnesium levels.

We cannot make our own, so we have to depend on our diet to get the adequate amount we need. When magnesium is absorbed in the digestive system, a variety of factors can affect its intake. Therefore, the amount of magnesium your body actually uses differs from the total amount of magnesium found in a food or the best magnesium supplements–in fact researchers have found that the average magnesium absorption by the digestive system is only 20 to 50%.5 67 8

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Those who are vulnerable to magnesium deficiency may need to take extra steps because of the inability of their bodies to assimilate magnesium properly. They include:

  • Population above the age of 55.
  • People who regularly consume alcohol, caffeinated beverages or sodas
  • Taking certain medications such as diuretics, heart and asthma medications, birth control pills and/or estrogen replacement therapy.
  • Those undergoing significant psychological or physical stress, including surgery, burns and liver disease.
  • Individuals suffering from digestive disorders.

What Is The Best Way To Absorb Magnesium?

 

Did you Know:

  • How does it work? It’s not yet well understood, but magnesium affects the function of nerves and blood vessels and to influence neurotransmitters such as serotonin, according to the study authors—all of which may be involved in the development of hot flashes.
  • How much is enough? The recommended dietary allowance of magnesium is 320 mg per day in non-pregnant women, and 420 mg per day in men over age 30, according to the National Institutes of Health Office of Dietary Supplements. But the amounts needed daily vary according to age, medical conditions, medications, and whether a woman is pregnant or breast-feeding. Talk with a doctor about how much magnesium is right for you, and if you are planning on taking a magnesium supplement, talk with a knowledgeable healthcare professional about the risks and benefits.
    • Food sources. Important food sources of magnesium include nuts, halibut, spinach, legumes, and whole grains. Eating foods rich in magnesium is important for creating a balanced diet and optimizing health.(Support Care Cancer 2011;19:859–63)
    • Magnesium is named after the ancient Greek city Magnesia.
    • Known as the “iron of the plant”, for just as iron is the primary element central molecule of hemoglobin-human blood.
    • It’s the 4th most abundant mineral in the human body. Half is in our bones.

       

  • Can You Get Enough Magnesium From Food? Magnesium-Rich Foods:

Magnesium Supplements and Their Uses:

  • General Use: Magnesium chloride, mag glycinate and mag malate.
  • Brain Health: Magnesium Orotate and Magnesium Theronate.
  • Gastro Health: Magnesium citrate and lactate. Milk of Magnesium is frequently used for constipation.
  •  Heart Health: Magnesium Malate and taurate.
  •  How and how much to Use:

Most people don’t consume enough magnesium in their diets. Many nutritionally oriented doctors recommend 250–350 mg per day of supplemental magnesium for adults.

References:

  1. World Health Organization. Calcium and Magnesium in Drinking Water: Public health significance. Geneva: World Health Organization Press; 2009. [↵]
  2. Institute of Medicine. Dietary Reference Intakes for Calcium, Phosphorous, Magnesium, Vitamin D, and Fluoride. Washington, DC: National Academy Press; 1997. [↵]
  3. Pao EM, Mickle SJ. Problem nutrients in the United States. Food Technology. 1981:35:58-79. [↵]
  4. King DE, Mainous AG 3rd, Geesey ME, Woolson RF. Dietary magnesium and C-reactive protein levels. Journal of the American College of Nutrition. 2005 Jun;24(3):166-71. Available from: MEDLINE with Full Text, Ipswich, MA. Accessed November 6, 2009. [↵] [↵]
  5. McCarthy J, Kumar R. Divalent Cation Metabolism: Magnesium. In: Schrier R, series editor. Atlas of Diseases of the Kidney. Volume 1. Wiley-Blackwell; 1999: 4.1-4.12. [↵]
  6. Bernstein, L. Improving Magnesium Absorption and Bioavailability. Geriatric Times. 2002;3(1). Available at:http://www.cmellc.com/geriatrictimes/g020208.html. Accessed February 10, 2010. [↵]
  7. Magnesium Mineral. The Nutrition Notebook. 2004. Available at: http://www.springboard4health.com/notebook/min_magnesium.html. Accessed January 21, 2010. [↵]
  8. Bohn T. Dietary Factors Influencing Magnesium Absorption in Humans. Current Nutrition & Food Science. 2008;4:53-72. [↵]
  9. Seelig M, Rosanoff A. The Magnesium Factor. New York: Avery; 2003. [↵]
  10. Altura BM, Altura BT. Magnesium: Forgotten Mineral in Cardiovascular Biology and Therogenesis. In:International Magnesium Symposium. New Perspectives in Magnesium Research. London: Springer-Verlag; 2007:239-260. [↵]
  11. Firoz M, Graber M. Bioavailability of US commercial magnesium preparations. Magnesium Research. 2001; 14: 257-62. [↵]
  12. American Dietetic Association. Complete Food and Nutrition Guide. Hoboken, NJ: John Wiley and Sons; 2006. [↵]
  13. Pressman A. Vitamins and Minerals. New York: Alpha Books; 2007. [↵]

 

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